Yes, men are at a higher risk of heart disease, especially between the ages of 30 to 55. And the risk is growing, not just because of genetics or age, but due to modern lifestyle habits, long working hours, and poor food choices.
Why is this alarming?
In India, men are getting heart attacks as early as their 30s. According to the Indian Heart Association, 50% of all heart attacks in Indian men occur under the age of 50, and 25% under 40. That’s worrying.
This isn’t just about cholesterol. Also about, :
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Chronic stress
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Unhealthy food habits
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Lack of exercise
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Overworking without rest
These factors silently weaken your heart over time.
What is the science behind it?
The male body naturally has higher testosterone, which may be linked to a higher risk of blood pressure and cholesterol problems when not balanced by a healthy lifestyle.
Men also tend to store fat in the abdominal area (belly fat), which increases the risk of:
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Blocked arteries
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High blood pressure
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Insulin resistance
On top of that, men are less likely to seek medical help early. They often ignore symptoms like:
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Chest tightness
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Fatigue
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Shortness of breath
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Rapid heartbeat
This delay makes treatment harder and riskier.
How Do Long Work and Study Hours Affect Heart Health?
Working or studying for more than 10 hours a day, especially in front of a screen, leads to:
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Physical inactivity
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Mental stress
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Poor posture and blood circulation
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Mindless snacking and caffeine overload
All these increase the load on your heart.
Also read: Top simple exercises to do in office
Tips to Protect Your Heart
1. Eat Smart, Not Heavy
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Choose whole grains like brown rice, millets, and oats.
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Include plant-based proteins (dal, soya, sprouts).
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Eat more fruits, leafy greens, and nuts, they’re heart heroes.
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Avoid trans fats (found in fried food and packaged snacks).
Also read: Do vegetarians need protein powders?
2. Move Every Hour
Even if you have a desk job, get up every 45–60 minutes. Stretch, walk, or do simple chair exercises to improve blood flow.
3. Limit Work Hours When Possible
Set boundaries. Long hours may look productive, but they’re damaging in the long run. Try to stick to 8–9 hours of work with proper breaks.
4. Check Stress and Sleep
Chronic stress and poor sleep increase cortisol and blood pressure.
Aim for 7 to 8 hours of good sleep and try simple practices like:
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Deep breathing
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Evening walks
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Listening to music
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Staying off screens before bed
5. Get Regular Check-Ups
Don't wait for symptoms. A yearly blood pressure, cholesterol, and sugar check can help detect issues early, even if you "feel fine."
Final Word
Yes, men are more at risk of heart disease, but it’s not a death sentence. It’s a warning to act now.
You don’t need to make huge changes overnight.
Just start with:
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Eating clean
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Moving more
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Balancing your work life
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Managing stress
Your heart is working 24/7 for you, so it’s time you return the favor.
